Kadoo Athletics
Multi-sportOff-Season Strength Builder | 8 Weeks | High School & College Athletes
The off-season is where champions are made. This 8-week program is built specifically for high school and college athletes who want to walk back into their season bigger, stronger, and harder to stop.
Combining hypertrophy and strength training principles, you'll spend 8 weeks adding size where it matters and building the kind of functional strength that translates directly to your sport. No fluff, no filler — just a structured, progressive program designed to maximize your off-season window.
What to expect:
Progressive overload built week over week to drive real strength gains
Hypertrophy phases to add muscle mass and increase your physical presence
Sport-athlete friendly training — built for competitors, not bodybuilders
A foundation that sets you up to dominate when the season kicks off
This is your off-season. Use it.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
W.U. Dynamic Mobility #1
Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations
B1
DB Bench Press
3 x 10
B2
Push-Up
3 x 15
B3
Med Ball Chest Pass
3 x 10
C1
Romanian Deadlift (RDL)
3 x 12
C2
DB Squat Jump
3 x 4
C3
Tuck Jump
3 x 8
D1
Russian KB Swing
2 x 15
D2
Staggered Stance RDL
2 x 15
D3
Calf Raise
2 x 40
D4
Rudiment Hops
2 x 10
E1
Plank
E2
Russian Twist
Prep
A
W.U. Dynamic Mobility #1
Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations
B1
Inverted Row
3 x 5
B2
1-Arm DB Row
3 x 12
C1
Eccentric Chin-up
3 x 5 @ 5
C2
DB Bicep Curls
3 x 10
D1
Back Squat
3 x 8
D2
Nordic Quads
3 x 5
D3
Low Pogo + High Pogo
3 x 3 @ 5
E1
Lateral Lunge
3 x 8
E2
Lateral Bound To Vertical
3 x 4
E3
Copenhagen Adduction
3 x 8
F1
DB Lateral Raise
2 x 15
F2
TRX 45 Degree Row
2 x 15
F3
Band Pull-Apart
2 x 15
F4
Band Face Pull
2 x 15
Prep
A
W.U. Dynamic Mobility #1
Select minimum 6 from first group 6 from second group 4 from third group -Knee to chest - Lunge - Foot Over Ankle quick steps - High Knees - Gravediggers - Straight Leg Running - Butt Kickers - Lateral Lunge - Carioca - A Skip - Power Skip - Short Bound - Bounding -Heel toe walks -Rolling heel to toe walks -Rudiment hops -Body Squats -Reverse Lunge walks -Sumo Squats - 90/90 rolls - Leg swings(forward and back, lateral) - Open Hip skips - Zombie walks -RDL Walks -Arm circles -Arm Swings -Chest hugs -Halos(use small medball or plate) -Elevated Push ups -Band pull aparts -Band Front to back rotations
B1
Bench Press
3 x 10
B2
Med Ball Power Drop
3 x 10
C1
DB Push Press
3 x 8
C2
Push-Up Plus
3 x 8
D1
Single Leg RDL
3 x 8
D2
Broad Jump to vertical jump
3 x 4
D3
Psoas March
3 x 12
E1
Hex Bar Deadlift
4 x 6
E2
Pogo Jump
3 x 10
E3
Depth Drop
3 x 5
